Can we stop demonising food?

This is a photo of a home made cupcake. It is made from butter, sugar, flour. It has some icing which has been made with colours and flavours. And it tasted great!! As you can see there are 5. In the group, there are 6. Each person had one each, while two other people shared one. It was tasty. Well it was to me, and the others who had them.Now, there are people who will bang on about “artificial” colours and flavours being the devils work. They will tell you that sugar is “poison”. They will also tell you these cupcakes are “bad”, without understanding how they were made. And I get that, but not because of the reasons they are getting carried away with. Yes we eat too much. We aren’t mindful about what we are stuffing in our mouths, on an hourly, daily or weekly level. We simply don’t understand. If home made cupcakes are going to be demonised from our society, we have big issues. We have a society who are walking around like zombies, trying to survive off 4 hours sleep. We have a society that are getting too little Vitamin D. We have a society that sucks in stress, like they are sucking in air. We also have a society that is eating too much ultra processed foods, which are laden with fats, sugars and salt because it tastes “good”.

At the School we focus on the big three rocks. Movement, nutrition and recovery. If we don’t move, we feel like we can’t because of our joints. If we don’t eat wholesome, nutrient dense food, we get sluggish. If we don’t recover and sleep well, we feel like we have to stay inside to get all the work done. We then eat food at our desk, and come mid afternoon, we head to the vending machine for whatever falls out for the amount of money they have. “Hey John. Can you loan me $1? I need that double Mars Bar to get me through”.

If we can fix the world by eating more cupcakes, then I for one would want to try. Bake some and share them at work. Better yet, take the cupcakes outside and make people come to you. Think of it of like the carrot dangling in front of the horse. If we can get people to move a little more, get them outside into the Vitamin D, and get them to engage with other people face to face, instead of behind a screen, or on a phone, I think the world will be a much better place.

Post-Game Nutrition and Recovery – An Article for the Bega Bombers

Post-Game Nutrition and Recovery

You have just played a game of footy. You have most likely ran in excess of 5 kilometres (some senior players can travel up to 18 kilometres in a game).  You will most likely have lost around a kilogram or 2 of body-weight, and sweated around a litre of fluid from the body.  So post-game nutrition is important.  What should you eat post-game?  At the end of the day, we are looking to replenish the body with nutrient dense foods and fluids.

Hydration

Think of hydration like watering the garden.  What does the garden need?  Water.  It’s that simple.  You don’t need Powerade, Gatorade or soft drinks.  You need water.  So, buy a water bottle and take it with you everywhere you go.  For those senior athletes, forgo the beer until you have finished cooling down, had a shower, and eaten.  Your body and your mind will love you more, as will the quality of your game.

https://www.sportsdietitians.com.au/factsheets/children/hydration-junior-sport/

Post-Game Nutrition

Here it is all about quality over quantity.  Your body may think that it needs MacDonald’s from the Drive Thru, but what it really needs is nutrient dense, calorie sparse food.  Think Chicken and salad sandwiches (you can make these the night before, and have a little esky to take with you.  Just don’t put the tomato near the bread).  Like pizza?  Well try a thin crust pizza, that is loaded with quality meat and veggies, and cheese. Carbs are also important for recovery, and protein is key for muscle growth and repair.  Supplements are just that, supplements.  They are not required, and in fact, they could harm your overall game.

 https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/recovery-nutrition/

https://www.sportaus.gov.au/ais/nutrition

Want do get a better understanding on what athletes actually eat?  Well, isn’t it great when you can find a link that outlines that for you?  Click below and find out.

http://www.lisamiddleton.com.au/thoughts-entries/2016/7/5/eqo28atul5zy32zzb34cb8ui95o92d

Sleep

Sleep is the most underrated recovery tool on the planet, and the easiest part of the whole process.  We should be regularly getting around 8 hours of sleep a night, and if you don’t your body develops a sleep debt.  Think of sleep like a bank.  If you want to perform well, you need adequate rest and recovery.  If you don’t get enough sleep, your body will take it when you don’t want it to.  Ever feel asleep through a movie? Fell asleep at the kitchen table?  These are signs you need to get more sleep.  Want to learn from the best and how they do it?  Click on the link…

https://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/

Injury Management

What will be the one thing that will stop you from playing week in and week out?  Well yes.  Technically not getting picked is going to stop you from playing the following week, but we need to think a little bit clearer. What about if you get a bump, or an injury from the week before, or even at training?  Little bumps, bruises, sprains are the little events, that if not managed correctly can lead to bigger problems occurring such as muscle tears, ligament strains etc.  Don’t try to be tough and say “It doesn’t hurt”.  Do you want to walk around like a 3-legged elephant?    The best course of action when you get an injury, is to report it to your coach or manager. They will be able to provide you some advice on how to manage it.  It’s your injury, so it is up to you to do the best you can for yourself and your team mates.

http://sma.org.au/resources-advice/injury-fact-sheets/